Building arm strength is more than just a vanity exercise. Sure, battered bodybuilders on social media may seem “ambitious.” But with functional upper body strength and mobility, you can perform everyday tasks like opening a door or reaching out to give a family member a hug without thinking twice.
Speaking of social media, arm workouts on platforms like Instagram and TikTok often feature muscular gym-goers lifting weights so heavy their biceps hurt. For some reason, these upper body exercises may not work for you where you are. Maybe you didn’t have access to weights while traveling or got caught in the snow without heavy dumbbells at home.
Don’t despair. All you need to train your arms is your body. Calisthenics is bodyweight exercises that can build functional and even aesthetic strength. Which one should I choose?Get ready for curls, holds, and (plank) taps for more muscular arms with this upper-body-focused workout Flexibility gymnastics training.
Can you train your arms with gymnastics?
Yes, you can develop arm strength with calisthenics. Hand weights, barbells, and kettlebells are not used in calisthenics, but the exercises use your body as resistance. Keep in mind that push-ups and planks are often incorporated into strength-training routines with weights, and are technically calisthenics.
Since you’ll be using your own body weight, consider increasing your reps or speeding up the exercise. Avoid doing this progression at the expense of good form. Poor form can reduce the effectiveness of the exercise and can even lead to injury.
Train your next arm with upper body flexibility exercises
No weight? no problem. Bring a mat (or no mat) for these great arm workout exercises. The only caveat to the no-equipment rule: no equipment requires a wall.
wall push ups
the goal: Chest, shoulders, triceps, upper back
- Place your arms shoulder-width apart on the wall. Next, step back with your arms straight and your palms flat on the wall. Now you’re sure you’re an arm’s length from the wall to start.
- Bend your elbows as if you were doing push-ups on the floor.
- Stop when your elbows are at a 45 degree angle.
- Push back.
- Repeat 3 sets of 15-20 times.
triceps dips on the floor
subject: triceps
- Sit on the ground with your legs bent in front of you. Arms are straight behind your shoulders, palms on the floor, fingers facing your sit bones.
- Press firmly with your hands as you lift your hips off the ground.
- Please hold your breath.
- Slowly return to the ground until your sitting bones brush the floor or mat.
- Push it back immediately.
- Repeat 15-20 times 3 times.
Superman
subject: upper back and shoulders
- Place your head on the floor or mat and extend your arms and legs straight out in front of you.
- Lift your head and look toward the floor, keeping your neck in a neutral position.
- Push your shoulder blades together as if you were placing a marble between your shoulder blades. Lift your arms and legs about 6 inches off the floor. Pulling your belly button towards your spine will give you a bonus core workout.
- Take three breaths.
- Slowly return to the starting position.
- Repeat 3 sets of 10 to 15 times.
plank tap
subject: shoulders and arms
- Assume a high plank position. Make sure your hands and feet are in a straight line, shoulder-width apart. Your wrists, shoulders, feet, and hips should all be in one light.
- Engage your core and lift one hand off the ground, keeping your hips square to the floor. Tap the opposite shoulder.
- Start by moving your hand back.
- Repeat on the other side. That’s one rep.
- Repeat 3 sets of 20-25 reps.
side plank
target:shoulder
- Lie on your left side with your forearms bent. The legs should be extended in front of you (to fix the side plank, keep your knees bent at a 90-degree angle).
- Lift your hips off the ground. Press and hold for 30-60 seconds. (Try pulsing 10 times to advance this movement.
- Back to the beginning.
- Repeat on the other side.
summary
Resistance training is essential to your overall health, building muscle strength and reducing the risk of injury when performing aerobic exercise or daily tasks. Strength training often includes weight training, but calisthenics training may be a better fit. Calisthenics requires only body weight, so it’s perfect for people who don’t have access to equipment, or who are recovering from an injury and have been instructed to gradually return to weight training (but before trying body weight training) Please get your doctor’s approval). Planks, tricep dips, and even bodyweight biceps curls are some of the moves you can do to increase arm and shoulder strength.
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